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burgeman
Southeastern LA Fan
Member since Jun 2008
9783 posts

re: Pen and Paper Strength App
quote:

Filling Out the Hoodie looks fun


I did it after squatober last year, I had good results with it.


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lsu777
LSU Fan
westlake
Member since Jan 2004
17821 posts

re: Pen and Paper Strength App
quote:

Filling Out the Hoodie looks fun - I'm going to try that one.


Better be down with the thickness if you gonna run that lol.

BTW if yall look on his Instagram, he has random training days listed that you can plug in when wanting to change it up.

Also has his 9 versions of the 1000 rep challenge days on there.


tke_swamprat
LSU Fan
Houma, LA
Member since Aug 2004
7809 posts

re: Pen and Paper Strength App
Yea I just snapped a pic of the 1000 rep workout from IG. Looks like a good one!


whiskey over ice
Texas Fan
Member since Sep 2020
702 posts

re: Pen and Paper Strength App
So is the “cardio” part of the workout just optional exercises? Also, not used to doing anything less than maybe 60-65% 1RM or more than 15 rep sets. I generally stay in the 6-12 range. I see he programs some 50% and 20 and even 25 rep stuff, which aren’t in the “hypertrophy range.”

Thoughts?


lsu777
LSU Fan
westlake
Member since Jan 2004
17821 posts

re: Pen and Paper Strength App
quote:

So is the “cardio” part of the workout just optional exercises?


they arent really optional unless it list that. Aaron Ausmus isnt real big on cardio lol. and most of the plans are about putting on mass.

But nothing wrong with doing 10 min of hard conditioning at the end of the workout 2 days a week or doing some hill sprints/prowler pushes on 2 of the off days.

quote:

Also, not used to doing anything less than maybe 60-65% 1RM or more than 15 rep sets. I generally stay in the 6-12 range. I see he programs some 50% and 20 and even 25 rep stuff, which aren’t in the “hypertrophy range.”



new studies by shoefield shoe even going up to 30 reps keeps in in the "hypertrophy range" but in general when PPSA programs that, think of it as ramp up and back off sets in most cases.

i wouldnt worry about it and just stick to it. If after 4 weeks you do not like it, switch to another ppsa program or go back to a program you do like.

In general though I would trust Aaron Ausmus when it comes to training to get bigger and stronger. He is a D1 strength coach for a reason not to mention former national champion thrower, acchomplished powerlifter and just all around good dude who knows his shite. Similar to wendler in an old school slang and bang heavy arse slag iron type of thing.

as far as the cardio goes, i think you will be surprised if you stick to the prescribed % and rest times how you are able to maintain your conditioning.

But if you really want more conditioing look at strong and fast AF. He has the running drills on his instagram.


Prominentwon
Houston Astros Fan
LSU, McNeese St. Fan
Member since Jan 2005
89892 posts
 Online 

re: Pen and Paper Strength App
(no message)
This post was edited on 6/4 at 2:30 pm


lsu777
LSU Fan
westlake
Member since Jan 2004
17821 posts

re: Pen and Paper Strength App
quote:

Yea I just snapped a pic of the 1000 rep workout from IG. Looks like a good one!


the DB only one looks like torture. im gonna try it in a couple weeks. Prolly die...but ill be thick lol.

This post was edited on 6/4 at 2:16 pm


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lsu777
LSU Fan
westlake
Member since Jan 2004
17821 posts

re: Pen and Paper Strength App
(no message)
This post was edited on 6/4 at 2:21 pm


Prominentwon
Houston Astros Fan
LSU, McNeese St. Fan
Member since Jan 2005
89892 posts
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re: Pen and Paper Strength App
(no message)
This post was edited on 6/4 at 2:33 pm


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AyyyBaw
LSU Fan
Member since Jan 2020
547 posts

re: Pen and Paper Strength App
Running filling out the hoodie right now. I’m enjoying it.


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lsu777
LSU Fan
westlake
Member since Jan 2004
17821 posts

re: Pen and Paper Strength App
So I asked Aaron how he would lay out the programs if one owned all of them and wanted to participate in Squatober and Deadcember and this was his response


"I don't think there is any one real set way to lat them out. I would just avoid doing back to back months of a five day program and learn to mix in the 3 day programs as need for recovery while using the 4 day programs as the base. I think prequel is actually better in August and September should be a month to gain some steam and recharge by using a 3 day plan before heading into squatober, same concept with November heading into Deadcember."


I really love the style of training that PPSA is with the heavy lifting mixed with the pump work. I will be getting into my new house and will have access back to my FULL garage gym sometime before labor day. I plan to setup the rest of this year and next year as follows:

August-December- This will be the Greyskull LP Aesthetics template. Really just trying to get used to lifting with the barbell again and being under the bar. The goal is to get back where i was strength wise or close to it with minimal volume while cranking the intensity.

Jan-April- Grasshopper- this is to get me used to the volume of PPSA. Grasshopper is 8 weeks, first 4 are 3 days per week with the last 4 being 4 days per week. I may run it even 3 times, but plan is twice.

May-SuperSet- this is 3 days per Week. This is to allow more of a recovery for the body and with the Knowledge that May is crazy for me between kids baseball, school award things, kids getting out of school etc.

June-July- Its POOL Season BABY!!! Honestly this is just to get back to the base of 4 days, get some hard as work in to look good while setting up for the gruelling winter months.

August- as AA suggested, I will be hitting The Prequel here to prepare for Squatober.

September- Dumbbell Strength- This is AAs new program he just released. This is 100% to give my body a break from the barbell heading into squatober. Lots of volume here but not the beat you up kind and has lots of squating. AA recommends this one as the lead into squatober.

October- Its a squat party baby!! I will follow along with everyone on the Squatober programming.

November- How much ya Bench?? I want to take a break from the squat and dead centric programs and focus on bench some.

December- Deadcemeber programming from Daniel McKim as he post it on the official deadcember instagram page.


From there I plan to hit a lot of the bench programs in 2023. But I thought I would lay this out so people understood how to lay out these programs.


iAmBatman
USA Fan
The Batcave
Member since Mar 2011
11229 posts

re: Pen and Paper Strength App

This post was edited on 6/7 at 9:51 am


lsu777
LSU Fan
westlake
Member since Jan 2004
17821 posts

re: Pen and Paper Strength App
see first post

i edited everything and everyone should have a good idea of the programming if they visit the instagram page.
This post was edited on 6/7 at 9:30 am


iAmBatman
USA Fan
The Batcave
Member since Mar 2011
11229 posts

re: Pen and Paper Strength App
awesome


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tke_swamprat
LSU Fan
Houma, LA
Member since Aug 2004
7809 posts

re: Pen and Paper Strength App
I’m running back to back 5 day a week programs for June/July. Dr. Jacked and Return of Dr. Jacked. August prequel. September unsure. October Squatober.


lsu777
LSU Fan
westlake
Member since Jan 2004
17821 posts

re: Pen and Paper Strength App
quote:

I’m running back to back 5 day a week programs for June/July. Dr. Jacked and Return of Dr. Jacked. August prequel. September unsure. October Squatober.



if doing that, i would back september down to a 3 day a week program or the dumbbell program


tke_swamprat
LSU Fan
Houma, LA
Member since Aug 2004
7809 posts

re: Pen and Paper Strength App
I can’t do a 3 day a week program. Unless I’d start doing more cardio shite. I’d be really bored.


GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
61586 posts

re: Pen and Paper Strength App
I’ll get you the ones you’re missing soon. I just keep forgetting to do it.


lsu777
LSU Fan
westlake
Member since Jan 2004
17821 posts

re: Pen and Paper Strength App


you the man


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lsu777
LSU Fan
westlake
Member since Jan 2004
17821 posts

re: Pen and Paper Strength App
quote:

I can’t do a 3 day a week program. Unless I’d start doing more cardio shite. I’d be really bored.


just be careful not to beat your body up too much.


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